1, step away from the handle in front, stand in a splayed step, and lift your arms straight;
2. Put your arms forward and stick to the handle;
3. Stretch your shoulders and chest and squeeze forward;
4, the upper body is pulled up, and the waist and back form an arc;
5, legs straight, the center of gravity can move forward with the chest pressing action.
Lumbar consumption training steps
1, facing forward, striding, arms naturally perpendicular to the side;
2. Lift your arms up, shoulder width apart, and drive your head and eyes to follow from top to bottom;
3. The head, eyes and arms move backwards actively, driving the shoulders, chest, waist and buttocks to move backwards in turn to form an arc;
4. The trunk and limbs are completely open, and the legs step down to form a pulling force with the arms;
5. In the arc posture, it takes a period of time, usually 4-8 eight beats.
Training steps of chest lifting and waist lifting
1. Turn your back to the bar, put your feet together, raise the bar with your hands flat, and kneel down;
2. When the legs are upright, the crotch is pushed out quickly, and the waist, chest, shoulders, neck, head and arms are lifted in turn;
3. When finished, stand up to half a toe, straighten your arms and cooperate, and your chest and waist are higher than the handle;
4, the upper body forms a semicircle arc, and the back and back are stretched to the maximum extent to achieve the training purpose;